Currently, there is a lot of information about the Coronavirus COVID-19. The best way to stay informed is through official health sources, such as the World Health Organization (WHO) and local public health authorities.

The WHO is the most reliable and updated source now to receive information about this disease, since it is in constant collaboration with health experts, laboratories and governments to provide the world population with truthful information about the COVID-19 virus. Currently, there is a lot of information about the Coronavirus COVID-19. The best way to stay informed is through official health sources, such as the World Health Organization (WHO) and local public health authorities.

In this article we will talk about the WHO recommendations to stay #HealthyAtHome, focusing on PHYSICAL ACTIVITY. The COVID-19 pandemic has led many of us to stay home, where we have fewer social interactions and exercise less. This can have negative consequences for physical and mental health.

TAKE CARE OF YOUR HEALTH BY CARRYING OUT PHYSICAL ACTIVITIES

The WHO #BeActive campaign aims to help people of any age and physical ability stay as active as possible while still having a good time.

The WHO states that regular physical exercise is beneficial for the body and mind. It can reduce high blood pressure, help manage weight and reduce the risk of heart disease, stroke, type 2 diabetes, and various cancers – all conditions that can increase susceptibility to COVID-19.

It also improves bone and muscle strength and increases balance, flexibility and fitness. For older people, activities that improve balance help to prevent falls and injuries.

Regular physical activity can help give our days a routine and be a way to stay in contact with family and friends. It’s also good for our mental health – reducing the risk of depression, cognitive decline and delay the onset of dementia – and improve overall feelings

The WHO reminds that leaving the sitting position for 3-4 minutes of light physical activity (such as walking or stretching) helps to relax muscles and improve blood circulation and muscle activity.

RECOMMENDATION OF PHYSICAL ACTIVITIES BY AGE

Below, we present the WHO recommendations to take care of our health, through physical activities:

Infants under 1 year of age

• All infants should be physically active several times a day.
• For those not yet mobile, this includes at least 30 minutes in prone position (tummy time), as floor-based play, spread throughout the day while awake.

Children under 5 years of age

• All young children should spend at least 180 minutes a day in a variety of types of physical activities at any intensity
• 3-4 year old children should spend at least 60 minutes of this time in moderate- to vigorous-intensity physical activity

Children and adolescents aged 5-17 years

• All children and adolescents should do at least 60 minutes a day of moderate to vigorous-intensity physical activity
• This should include activities that strengthen muscle and bone, at least 3 days per week
• Doing more than 60 minutes of physical activity daily will provide additional health benefits

Adults aged over 18 years

• All adults should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week.
• For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent.
• For developing and maintaining musculoskeletal health, muscle-strengthening activities involving major muscle groups should be done on 2 or more days a week
• In addition, older adults with poor mobility should do physical activity to enhance balance and prevent falls on 3 or more days per week.

ADDITIONAL WHO INFORMATION

You can get updated information on the WHO website. We recommend visiting the following links to stay informed:

• General information and basic protection measures against COVID-19.
• Frequently asked questions about the disease.
• Tips for managing stress during the outbreak.
• A section that talks about the myth busters that emerged about COVID-19.
• #HealthyAtHome Section.

Additionally, we recommend you visit our publication of Physical and psychological benefits of exercise for health, where we list all the benefits of physical activity for health and we recommend some exercise apps that you could use for your workouts.

We hope this information is useful. Remember to follow the instructions of the official health sources and #StayHome. Take care!

Source: World Health Organization (WHO)